Brown Rice vs. Cocoa Powder
Nutrition comparison of Cooked Brown Rice and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and cocoa powder:
- Both cocoa powder and brown rice are high in calories.
- Brown rice has more thiamin, however, cocoa powder contains more riboflavin and folate.
- Cocoa powder is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and brown rice are high in calories. Cocoa powder has 85% more calories than brown rice - cocoa powder has 228 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Cocoa Powder | |
|---|---|---|
| Protein | 9% | 18% |
| Carbohydrates | 84% | 53% |
| Fat | 7% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and brown rice has 56% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has 22 times more dietary fiber than brown rice - cocoa powder has 37g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Cocoa powder and brown rice contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 615% more protein than brown rice - cocoa powder has 19.6g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and brown rice has 97% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin E
Cocoa powder and brown rice contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Cocoa powder and brown rice contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, however, cocoa powder contains more riboflavin and folate. Both brown rice and cocoa powder contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Brown Rice | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.178 MG | 0.078 MG |
| Riboflavin | 0.069 MG | 0.241 MG |
| Niacin | 2.561 MG | 2.185 MG |
| Pantothenic acid | 0.38 MG | 0.254 MG |
| Vitamin B6 | 0.123 MG | 0.118 MG |
| Folate | 9 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 41 times more calcium than brown rice - cocoa powder has 128mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 23 times more iron than brown rice - cocoa powder has 13.9mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 16 times more potassium than brown rice - cocoa powder has 1524mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both brown rice and cocoa powder contain significant amounts of linoleic acid.
| Brown Rice | Cocoa Powder | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.44 G |
| Total | 0.359 G | 0.44 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cocoa powder or brown rice contain more calories in 100 grams?Both cocoa powder and brown rice are high in calories. Cocoa powder has 90% more calories than brown rice - cocoa powder has 228 calories in 100g and brown rice has 123 calories.
Does cocoa powder or brown rice have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and brown rice has 60% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does cocoa powder or brown rice contain more calcium?
Cocoa powder is a rich source of calcium and it has 41 times more calcium than brown rice - cocoa powder has 128mg of calcium in 100 grams and brown rice has 3mg of calcium.
Does cocoa powder or brown rice contain more iron?
Cocoa powder is an abundant source of iron and it has 23 times more iron than brown rice - cocoa powder has 13.9mg of iron in 100 grams and brown rice has 0.56mg of iron.
Does cocoa powder or brown rice contain more potassium?
Cocoa powder is a rich source of potassium and it has 16 times more potassium than brown rice - cocoa powder has 1524mg of potassium in 100 grams and brown rice has 86mg of potassium.